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Excess Sugar consumption[simple sugar including high fructose corn syrup] = Insulin Resistance = Obesity = Diabesity.
Obesity can raise your risk of cancer in several ways. Some cancers, especially breast and endometrial cancer, are sensitive to the female sex hormone estrogen, and fat cells produce an excess of this hormone.
This is also why obesity in young children is such a grave concern. By carrying excess weight (and excess estrogen) for many years, if not decades, they’re at a significantly heightened risk of cancer as adults.
Obesity is also associated with elevated inflammation levels in your body, which can contribute to cancer growth. One of the basic reasons why nutritional ketosis works so well against cancer is because it drives your inflammation down to almost nothing.
Over the past 20 years or so, Americans have developed quite the sweet tooth, with an annual consumption of sweeteners at over 150 pounds per person/year. During these same years, many more Americans-particularly children-have become overweight and obese. Added sweeteners, such as high-fructose corn syrup, may be one of the major reasons, says the October 2006 issue of the Harvard Health Letter.
Based on statistical extrapolation if we reduce sugar consumption by only 1% per person per year, we will reduce the incidence of diabetes and obesity by 1% worldwide. Educating the masses about this simple fact, will help us eradicate this epidemic before it gets out of control. If on the other hand sugar consumption will increase in the coming decade by only 1% per year, it will cause a rise in diabetes, obesity and diabesity by 10% which means 50% of our worldwide population will be either prediabetic or have full blown diabetes. Our worldwide health care system will collapse in facing this new epidemic which can kill more people than Ebola.
Sweeteners added to sports beverages and juice drinks are particularly troubling because many people think those drinks are healthful. But studies have shown that people don’t cut back on their overall calorie intake to offset the extra calories from such beverages. Researchers are beginning to document the adverse health outcomes. Harvard researchers recently reported that women who drank one or more sugar-sweetened soft drinks per day were 83% more likely to develop type 2 diabetes than women who drank less than one a month. Not surprisingly, they were also more likely to gain weight.
The Harvard Health Letter notes that one of the problems with sweetened beverages is that they are watery. High-calorie drinks that are low-viscosity (thin) may deceive us by preventing our bodies from “reading” calories, a capacity that depends, in part, on the thickness of a liquid.
In March 2006, the Beverage Guidance Panel issued a proposed “guidance system for beverage consumption.” The six-level system emphasizes beverages with no or few calories-especially water-over those with more calories. It also recommends drinking no more than 8 fluid ounces of sweetened sodas, juice drinks, or energy/sports drinks per day.
I recommend a natural regime of low simple carbohydrate, moderate proteins and healthy fats as well as full hydration to achieve optimal weight.
Avoid sugar, processed foods, fructose in excess of 15 grams, and grains. This effectively means you must avoid most processed foods
Eat plenty of whole foods, ideally organic, and replace the grain carbs with:
Large amounts of fresh organic locally grown organic vegetables, Low-to-moderate amount of high quality protein (think organically raised, pastured animals). Most Americans eat far more protein than needed for optimal health. I believe it is the rare person who really needs more than one half gram of protein per pound of lean body mass. Those that are aggressively exercising or competing and pregnant women should have about 25 percent more, but most people rarely need more than 40-70 grams of protein a day.
The rationale behind limiting your protein this: when you consume protein in levels higher than recommended above, you tend to activate chemical pathway, which can help you get large muscles but may also increase your risk of cancer. There is also research suggesting that this is a significant regulator of the aging process, and suppressing this gene may be linked to longer life to 101+ years. www.your101ways.com
To determine whether you are getting too much protein, first calculate your lean body mass by subtracting your body fat percentage from 100 (example: if you have 20 percent body fat, you have 80 percent lean body mass). Then write down everything you are eating for a few days, and calculate the amount of daily protein from all sources.
We help you calculate your BMI during your Biofeedback Session.
Aim for one half gram of protein per pound of lean body mass, which would place most people in the range of 40 to 70 grams of protein per day. If you are currently averaging a lot more than that, adjust downward accordingly. You could use the chart below or simply Google the food you want to know and you will quickly find the grams of protein in the food.
Red meat, pork, poultry, and seafood average 6-9 grams of protein per ounce.
An ideal amount for most people would be a 3-ounce serving of meat or seafood (not 9- or 12-ounce steaks!), which will provide about 18-27 grams of protein. Eggs contain about 6-8 grams of protein per egg. So an omelet made from two eggs would give you about 12-16 grams of protein.
If you add cheese, you need to calculate that protein in as well (check the label of your cheese)
Seeds and nuts contain on average 4-8 grams of protein per quarter cup Cooked beans average about 7-8 grams per half cup
Cooked grains average 5-7 grams per cup Most vegetables contain about 1-2 grams of protein per ounce
As much high-quality healthful fat as you want (saturated and monounsaturated from animal and tropical oil sources). Most people need upwards of 50-85 percent fats in their diet for optimal health. Sources of healthful fats to add to your diet include:
Avocados, boiled eggs, Coconuts and coconut oil Unheated organic nut oils, Raw nuts, such as almonds, pecans, and macadamia, and seeds, organic Grass fed meats, almond/coconut milk and seeds.
Contrary to popular belief, obesity is not simply the result of eating too many calories and not exercising enough. The following factors can contribute to obesity and your waist line:
Antibiotics in Food and Medicine
Enhancing Drugs & Hormones used in Livestock
Endocrine Disrupting Chemicals, Including Pesticides
Aggressive Stealth Marketing of Junk Food
Eating Organic Foods and avoiding the above hidden factors is the most effective in reversing Obesity & Diabesity.
There is an epidemic of blood sugar problems in America and scientists now believe they have found out the reason why.
Scientists tested 2,016 Americans for the presence of six toxins known as POPs (persistent organic pollutants). The scientists then compared the levels of these 6 toxins in the participants bodies to their history of blood sugar problems.
And here is what they discovered. The people with the highest levels of these 6 toxins were 38 times more likely to have blood sugar problems compared to the people with the lowest levels!
That is because these toxins can destroy the beta cells in your pancreas that produce insulin, the hormone that regulates your blood sugar levels. These toxins can also interfere with the cell receptors that carry glucose (sugar) to your muscle and fat cells. And they can limit your cell receptors ability to use insulin. When your cells have a hard time accepting and using insulin, then your blood sugar rises.
A new study shows that drinking 80 mL of a milk product containing the probiotic Bifidobacterium lactis daily for 45 days significantly reduces body mass index, total cholesterol, and low-density lipoprotein (LDL or “bad”) cholesterol in people with existing metabolic syndrome, a combination of conditions that increases a person’s risk for heart attack and stroke. These results suggest that taking Bifidobacteria might help reduce obesity, improve cholesterol levels, and reduce overall heart disease risk.
Caramel coloring in soft drinks has been linked to Cancer. Watch this eye opening video to see the evidence that sodas can cause: Diabetes, Cancer, Arthritis, Gout, Osteoporosis and Obesity among numerous other chronic diseases.
Drinking one can of soda a day creates 15.6 extra pounds a year.
But what does it do to your food intake?
If you take a child to a fast food restaurant and give him a can of coke, does he eat more or less?
He eats more.
But how can he eat more if he just consumed 150 calories?
His leptin doesnt work. There is nothing telling him that he is full.
These sugary drinks suppress the leptin. And the big food companies know it. They are making you fat on purpose so youll buy and drink more.
Food Freedom 2016 Video 3
THE TRUTH ABOUT SUGAR CRAVINGS AND WHAT YOU CAN DO TO HALT THEM
According to a study published in the American Journal of Clinical Nutrition, the reason almost 70 percent of Americans are overweightor that one in two Americans has pre-diabetes or Type 2 diabetesmay not be lack of willpower, but rather a biological addiction.
There has been much debate about the addictive nature of the processed junk foods that are a staple in our American diet. Its been said that some processed foods are as addictive as cocaine or heroinand the commercial food industry may be partly to blame. In the book, The End of Overeating: Taking Control of the Insatiable American Appetite by Dr. David Kessler, the author shares evidence that food giants intentionally manipulate our food with excessive amounts of sugar, salt, and fat to make it more craveable. According to Kessler, this craving-consumption cycle then leads to what he calls, conditioned hyper-eating.
So, before you fall prey to these tactics, its important to look at what sugar is doing to our brains and bodies, and how you can break the addiction.
Your brains health plays a critical role in your entire life. It controls every function of your body. Years of the typical processed American diet can change the brain and hinder its ability to function. Over time, too much sugar leads to hormonal imbalances, insulin resistance, obesity and, finally, a greater risk for diabetes, heart disease, and cancer. Sugar also inhibits the bodys ability to flush out toxins, causing inflammation, pain, and disease. The more sugar you eat, the more the brain is convinced that a sugary diet is what it needs. In other words, you can no longer trust the appetite signals your brain is giving your body.
Conversely, a healthy, balanced brain supported by a healthy diet will give you the right mindset to eat the correct foods in the correct amounts, minus those miserable cravings.
So, how do we get there? Focused meditation can be an important component to changing your mindset and balancing your brain, and visualization can be your guide. Within my Habits of Naturally Thin People series, you will find specific audios designed to conquer cravings for the sugary foods that are destroying your brain and damaging your body, such as Extinguishing Junk Food Cravings, Eliminate the Desire for Sugar and Chocolate, Sugar Busters, and Conquering Cravings for Sugar and Fats. These sessions will help you stay on track and assist you in eliminating the sugar addiction that plagues so many people today.
If you feel sugar cravings are a problem for you, I urge you to explore the audio sessions listed above. They will not only help you overcome your cravings, but the inherent relaxation will balance your brain and your life and make creating lifestyle changes a breeze.
Yours in Health,
Dr. Patrick Porter, PhD
Sugar is a drug and theres a dealer on every corner!
You get a box of scrumptious cookies, and two hours later, youre sitting alone in a pile of crumbs. Did your willpower fail you? Have you done something wrong? Are you a bad person? No, no and no. Sugar is complex. It interacts with the brain in ways similar to highly addictive drugs. It plays on emotions and tastes so darn good. However, excessive consumption leads to a decrease in overall health and is linked with many chronic lifestyle diseases. Learning to stop sugar cravings starts with an understanding of where they come from. Lets explore the root cause of sugar addiction and how you can decrease your reliance on it.
What causes sugar cravings?
While a relationship with sugar is complex, there are the four areas that lead to the root cause of a sugar addiction.
1. Imbalanced Diet
The Standard American Diet (SAD) is rich in carbohydrates. Unhealthy foods, like chips, French fries, pizza, hamburgers, cookies, barbeque sauce, and soda, are staples of the SAD and are quickly turned into sugar in the body. Large amounts of quickly digested carbohydrates increase sugar in the bloodstream, causing a release of insulin. This is generally good news because insulin pulls sugar into the cells to create energy. However, high levels of sugar provide too much energy, so the excess sugar is stored as fat. Once sugar is quickly pulled into cells, the body feels the need for more energy and starts to signal the brain to crave fast-digesting carbohydrates. This is one part of the sugar addiction pathway.
Its also important to consider the quality of our food. With conventional farming methods, the nutrient content of the soil is not what it used to be. There are many key minerals in vegetables, whole grains and fruit, but if theyre not present in the soil, they will not be present in these foods. Chromium is an important mineral in insulin pathways, and research shows that it may help people with insulin resistance process carbohydrates more efficiently.
Solution: Eat a balanced diet. Aim to fill of your plate with veggies, plate with a clean source of lean protein, cup of complex carbohydrates and 1 to 2 tablespoons of high quality fat. If you experience cravings immediately after you eat, that usually means youve consumed insufficient protein or fat and had too much carbohydrates or salt. If your cravings hit in the afternoon time frame, this could indicate insufficient protein. In addition to a balanced diet, some people may benefit from a multivitamin that can help fill in any nutritional gaps in their diets. I work with clients to assess personalized needs for individual nutrients. In some cases, clients who are experiencing insulin sensitivity will be recommended certain products that contain beneficial trace minerals.
2. Fast-Paced Lifestyle
Everything we could ever want or imagine is at our fingertips, which is both exciting and overwhelming. Constant connection means higher expectations of what we can accomplish in work, in our relationships and on social media. With so much going on, it can be hard to make the time to prepare balanced meals or find the right foods to eat. Leaning on convenience foods, like chips, candy and pre-packaged meals, is an easy solution when hunger hits, but its not fueling health in the long run. Convenience foods are filled with empty calories calories that dont nourish our bodies, but rather keep us feeling satiated for a short period of time.
Solution: Arm yourself with quality snacks. While you wont always have time to whip up a snack in your kitchen, having something healthy on hand can ensure that you keep your blood sugar balanced, while avoiding foods that spike insulin levels. These are some of my favorites: Epic Bars, Dang Unsweetened Toasted Coconut Chips, Brick Bars, Epic Jerky, and an apple or pear with almond butter.
3. Bacterial Imbalance
If you follow me on social media, read my blog or have met me in person, then you know my obsession with gut health. I dont think a day goes by where I dont enthusiastically talk about the gut microbiota and the benefit of healthy bacteria. Well, guess what? An imbalance in good bacteria and bad bacteria, much like an imbalanced diet, can lead to a cycle of sugar cravings. We all have bad bacteria, or yeast, in our bodies. They live there synergistically with the good bacteria. However, bad bacteria are opportunistic and will flourish in response to stress, medications (antibiotics and contraceptives), and an imbalanced diet. Signs that you can have imbalance in bacteria include sugar cravings, digestive irregularity, reflux, thrush, skin rashes, psoriasis, rosacea, brain fog, fatigue and detoxification problems.
Solution: The most effective way to treat this overgrowth is through diet modification and supplements. Following a balanced diet, eliminating all processed sugar and decreasing fruit intake to two times per day is the best place to start. A functional medicine practitioner can help get you on the right balance of botanicals and enzymes to break down the yeast and bad bacteria and clear them out of your body. When the removal is complete, its important to repopulate the gut with healthy bacteria. I like to focus on increasing fermented foods in the diet by including foods like kimchi, sauerkraut, kefir, miso and yogurt. Its also extremely important to examine levels of stress in your life. Stress releases cortisol, a hormone that directly impacts digestion. Taking time to breathe deeply, meditate, take a bath, get a massage, sit with your legs up against the wall or color are all simple methods to decrease daily stress.
4. Emotional and Behavioral Attachment
This is probably one of the harder areas of sugar addiction to address. Its very personal and can manifest in different ways. From an emotional perspective, its important to understand that sugar acts in a similar manner as a drug. Neurons in the brain fire in response to sweet, salt and fat intake. When sugar is ingested, it stimulates the release of opioids and dopamine, which creates a fleeting high. The body builds a tolerance and continually needs a larger hit to feel the high, hence a dependency on sugar. We often need that hit when stress levels are high, boredom sets in, or an overall feeling of sadness or depression takes over. Sugar can provide a quick change in our emotions based on the chemical reactions that take place in the brain.
MRI scans show pleasure centers of the brain lighting up more so when theyre given sugar than when given cocaine! Behavior attachments get a little more complex. Some cravings are related to habits that create an expectation for sugar at a certain time. For example, eating sugar after a meal can become more habitual than craving-centered. Sometimes, the anticipation of completing the habit is more powerful than the actual sugar consumed. Social settings or parties are centered on the need to let loose and celebrate, and using sugar as a reward is very common.
Solution: Define your WHY. When you embark on a lifestyle change, its very important to identify WHY you want to make this change. Think about this from an internal point of view. How do you want to feel? Why is it time to make this change? How do you want to transform your life? When your answer reflects a deeper emotion (i.e. to feel happy, to feel empowered, to feel whole), theres a better chance of sticking to the change when the going gets tough. Reminding yourself that youre making this change because you want to shift your feelings can help you stay on the right path. Retrain your habits. Habits are not something we were born with, they are something we were trained to do. Just like we were taught to ride a bike, we can train ourselves to use something other than sugar as a reward.
Sugar is complex. In order to stop sugar cravings, you must examine your diet, your bacterial balance and your habits. Its not easy to make lifestyle changes, but awareness is the best place to start. Now that youre empowered to make these changes, think about the easiest place in your life to get started. Remember that change is slow and can be uncomfortable. Surround yourself with a supportive community, define your WHY and start your journey to stop sugar cravings today!
Bernini LJ, Simo AN, Alfieri DF, et al. Beneficial effects of Bifidobacterium lactis on lipid profile and cytokines in patients with metabolic syndrome: A randomized trial. Effects of probiotics on metabolic syndrome. Nutrition. 2016 Jun;32(6):716-9.